{"id":27172,"date":"2024-10-30T18:54:19","date_gmt":"2024-10-30T18:54:19","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=27172"},"modified":"2024-10-30T18:54:22","modified_gmt":"2024-10-30T18:54:22","slug":"alternating-day-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/alternating-day-workout-plan-with-pdf","title":{"rendered":"Alternating Day Workout Plan: 28-Day Split to Gain Muscle"},"content":{"rendered":"\n
Program Main Feature<\/td>Alternate Day Workout<\/td><\/tr>
Split Type<\/td>Combined Body Part Split<\/td><\/tr>
Exercise Type<\/td>Resistance Gym Exercises<\/td><\/tr>
Rep-set Method<\/td>Superset<\/td><\/tr>
Time Spent\/Session<\/td>60-90 minutes<\/td><\/tr>
Workout Goal<\/td>Strength & Muscle Development<\/td><\/tr>
Experience Require<\/td>Beginner to Intermediate<\/td><\/tr>
Target Gender<\/td>Male and Female<\/td><\/tr>
Program Duration<\/td>28 Days<\/td><\/tr>
Recommended Duration<\/td>12 weeks<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

You don’t need to hit the gym every day to build muscle or get the major health benefits, you can get that by working out even on alternate days (one-day exercise, next day off, then repeat).<\/p>\n\n\n\n

Studies have shown training three times weekly is equally effective than five or six times when volume is equated.1<\/a><\/sup> Johnsen, Emil, and Roland van den Tillaar. \u201cEffects of training frequency on muscular strength for trained men under volume matched conditions<\/a>.\u201d PeerJ vol. 9 e10781. 18 Feb. 2021, doi:10.7717\/peerj.10781<\/span>, 2<\/a><\/sup>Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants (https:\/\/doi.org\/10.3389\/fphys.2021.789403<\/a>) – Frontiers in Physiology<\/span>, 3<\/a><\/sup>Yang, Yifan et al. \u201cEffects of Consecutive Versus Non-consecutive Days of Resistance Training on Strength, Body Composition, and Red Blood Cells<\/a>.\u201d Frontiers in Physiology vol. 9 725. 18 Jun. 2018, doi:10.3389\/fphys.2018.00725<\/span> For example, if you do 12-15 sets per muscle group in three to four sessions per week that one does in six days, you’ll get the same benefits.<\/p>\n\n\n\n

However, you need a well-designed exercise program to train each muscle effectively without feeling exhausted.<\/p>\n\n\n\n

To solve this issue, I’ve designed a complete 4-week workout plan that involves training on alternate days.<\/p>\n\n\n\n

It allows you to train your muscles in an organized way, helping you utilize your time efficiently, and build muscle mass and strength over time.<\/p>\n\n\n\n

The Best Alternating Day Workout Plan for Building Muscle<\/strong><\/h2>\n\n\n\n
\"Alternate<\/figure>\n\n\n\n

This training program is based on the superset scheme<\/a>, which involves performing exercises in pairs. Superset is an efficient way to train more muscles in less time compared to the standard rep-set method.<\/p>\n\n\n\n

With this superset strategy, you can focus on three to four muscle groups in every session and train your entire body within three days.<\/p>\n\n\n\n

Start your day with dynamic warm-up exercises and lightweight resistance training to prepare your muscles for resistance exercises.<\/p>\n\n\n\n

Let’s uncover the best alternating day split training:<\/strong><\/p>\n\n\n\n

Day 1 – Chest, Shoulder, and Quads<\/h3>\n\n\n\n
Superset<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Incline Bench Press + Leg Extension<\/td>3<\/td>10-15<\/td>2-minute<\/td><\/tr>
Seated Pec Deck Fly + Leg Press<\/td>3<\/td>10-15<\/td>2-minute<\/td><\/tr>
High-to-low Cable Fly + Lunges<\/td>3<\/td>10-12<\/td>2-minute<\/td><\/tr>
Lateral Raises (Single exercise)<\/td>5<\/td>10-12<\/td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 3 – Back, Hamstrings, and Abs<\/h3>\n\n\n\n
Superset<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Pull-ups + Seated Leg Curl<\/td>3<\/td>Failure<\/td>90-second<\/td><\/tr>
Lat Pulldown + Lying Leg Curl<\/td>3<\/td>10-15<\/td>2-minute<\/td><\/tr>
Bent-over Row + Knee Raises<\/td>3<\/td>10-15<\/td>2-minute<\/td><\/tr>
Cable Crunches + Cable Chop<\/td>3<\/td>15-20<\/td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 5 – Chest, Calves, Glutes, and Arms<\/h3>\n\n\n\n
Superset<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Bench Press + Seated Calf Raises<\/td>3<\/td>10-15<\/td>2-minute<\/td><\/tr>
Upward Cable Fly + Standing Calf Raises<\/td>3<\/td>10-15<\/td>2-minute<\/td><\/tr>
Lean Forward Bar Dips<\/a> + Hip Thrust<\/a><\/td>3<\/td>10-12<\/td>2-minute<\/td><\/tr>
Barbell Curl + Triceps Pressdown<\/td>3<\/td>10-12<\/td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 7 – Back, Quads, and Abs<\/h3>\n\n\n\n
Superset<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Pull-ups + DB Squat<\/td>3<\/td>Failure<\/td>2-minute<\/td><\/tr>
Seated Cable Row + Hack Squat<\/td>3<\/td>10-15<\/td>2-minute<\/td><\/tr>
One-arm DB Row + Step-up<\/td>3<\/td>10\/side<\/td>1-minute<\/td><\/tr>
Cable Crunches + Decline Leg Raises<\/a><\/td>3<\/td>15-20<\/td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 9 – Shoulder, Hamstrings, and Arms<\/h3>\n\n\n\n
Superset<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Overhead Press + Stiff Leg Deadlift<\/td>3<\/td>8-12<\/td>2-minute<\/td><\/tr>
Lateral Raises + Machine Leg Curl<\/td>3<\/td>10-12<\/td>2-minute<\/td><\/tr>
Pec Deck Reverse Fly + Barbell Skull Crusher<\/a><\/td>3<\/td>10-12<\/td>2-minute<\/td><\/tr>
Incline Curl + Crossbody Triceps Extension<\/a><\/td>3<\/td>12-15<\/td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 11 – Chest, Quads, Glutes, and Abs<\/h3>\n\n\n\n
Superset<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Smith Machine Incline Press + Leg Extension<\/td>3<\/td>10-15<\/td>2-minute<\/td><\/tr>
Seated Pec Deck Fly + Back Squat<\/td>3<\/td>10-15<\/td>2-minute<\/td><\/tr>
Cable Crunches + Hip Thrust<\/td>3<\/td>10-15<\/td>2-minute<\/td><\/tr>
Hanging Knee Raises + Landmine Twist<\/a><\/td>3<\/td>15-20<\/td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 13 – Back, Calves, and Shoulder<\/h3>\n\n\n\n
Superset<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Deadlift (single exercise)<\/td>4<\/td>6-8<\/td>3-minute<\/td><\/tr>
One-arm Cable Row & Side Delt Raises<\/td>3<\/td>10\/side<\/td>1-minute<\/td><\/tr>
Straight-arm Pullover + Calf Raises<\/td>3<\/td>15-20<\/td>2-minute<\/td><\/tr>
Cable Face Pull + Dumbbell Shrug<\/td>3<\/td>10-12<\/td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 15 – Chest, Arms, and Hamstrings<\/h3>\n\n\n\n
Superset<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Bar Dips + Chin-ups<\/td>4<\/td>10-12<\/td>2-minute<\/td><\/tr>
Seated Chest Press + Hamstring March<\/a><\/td>3<\/td>10-15<\/td>2-minute<\/td><\/tr>
Dumbbell Pullover + Leg Curl<\/td>3<\/td>10-15<\/td>2-minute<\/td><\/tr>
Reverse Cable Curl + Triceps Kickback<\/td>3<\/td>12-15<\/td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 17 – Shoulder, Quads, and Abs<\/h3>\n\n\n\n
Superset<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Military Press + Front Lunges<\/td>3<\/td>10-15<\/td>2-minute<\/td><\/tr>
Upright Row + Leg Press<\/td>3<\/td>10-15<\/td>2-minute<\/td><\/tr>
Bent-over Side Raise<\/a> + Cable Crunches<\/td>3<\/td>10-15<\/td>2-minute<\/td><\/tr>
Ab Wheel Roll + Barbell Oblique Twist<\/a><\/td>3<\/td>10-12<\/td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 19 – Back, Glutes, Calves, and Arms<\/h3>\n\n\n\n
Superset<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Pull-ups + Cable Pull Through<\/td>3<\/td>8-12<\/td>2-minute<\/td><\/tr>
Lat Pulldown + Hip Thrust<\/td>3<\/td>8-12<\/td>2-minute<\/td><\/tr>
Close Grip T-Row + Calf Raises<\/td>3<\/td>8-12<\/td>2-minute<\/td><\/tr>
Triceps Pushdown + Hammer Curl<\/td>3<\/td>8-12<\/td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 21 – Chest, Quads, and Abs<\/h3>\n\n\n\n
Superset<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Back Squat (Single exercise)<\/td>5<\/td>6-10<\/td>3-minute<\/td><\/tr>
Flat Bench Press + Leg Extension<\/td>3<\/td>8-14<\/td>2-minute<\/td><\/tr>
Parallel Cable Fly + Decline Bench Crunch<\/td>3<\/td>8-14<\/td>2-minute<\/td><\/tr>
Upward Cably Fly + Cable Reverse Crunches<\/a><\/td>3<\/td>8-12<\/td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 23 – Back, Shoulder, and Hamstrings<\/h3>\n\n\n\n
Superset<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Pull-ups + Pike Push-ups<\/td>3<\/td>8-12<\/td>2-minute<\/td><\/tr>
Barbell Row + 1-arm Landmine Press<\/td>3<\/td>8-12<\/td>2-minute<\/td><\/tr>
Seated Machine Row + Shoulder Shrug<\/td>3<\/td>8-12<\/td>2-minute<\/td><\/tr>
Facepull + Leg Curl<\/td>3<\/td>10-12<\/td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 25 – Chest, Arms, Calves, and Abs<\/h3>\n\n\n\n
Superset<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Bar Dips + Chin-ups<\/td>4<\/td>8-12<\/td>1-minute<\/td><\/tr>
Incline Bench Press + Calf Raises<\/td>3<\/td>8-14<\/td>1-minute<\/td><\/tr>
Pec Deck Fly + 1-arm Triceps Extension<\/a><\/td>3<\/td>8-14<\/td>2-minute<\/td><\/tr>
Side Plank Hip Taps<\/a> + Leg Raises<\/td>3<\/td>8-12<\/td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 27 – Shoulder, Quads, and Glutes<\/h3>\n\n\n\n
Superset<\/th>Sets<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Front Delt Raises + Hack Squat<\/td>3<\/td>8-12<\/td>2-minute<\/td><\/tr>
Side Delt Raises + Bulgarian Split Squat<\/td>3<\/td>8-12<\/td>2-minute<\/td><\/tr>
Rear Delt Raises<\/a> + Leg Extension<\/td>3<\/td>8-12<\/td>2-minute<\/td><\/tr>
Shoulder Shrug+ Hip Thrust<\/td>3<\/td>8-12<\/td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Who Can Follow This Alternate Day Training?<\/strong><\/h2>\n\n\n\n

This program suits anyone who is looking for a time-efficient way to train every body part effectively and increase strength and muscle size over time. <\/p>\n\n\n\n

However, it is based on the superset technique, which requires higher endurance than the standard rep-set approach, making it difficult for new lifters.<\/p>\n\n\n\n

Anyway, this routine is flexible and can easily be adjusted to your needs by making some changes.<\/p>\n\n\n\n

Is Alternate Day Training Effective for Muscle Growth?<\/strong><\/h2>\n\n\n\n

Lifting weights on alternate days helps you build a muscular body in a few ways.<\/p>\n\n\n\n

First, it allows your trained muscles enough time to recover between workouts. The muscles that get good recovery tend to grow well than those that don’t recover fully.4<\/a><\/sup> Why Rest Days Are Important for Muscle Building<\/a> – National Academy of Sports Medicine (NASM)<\/span><\/p>\n\n\n\n

Secondly, rest days help you feel fresh and active, allowing you to lift heavier weights with better control the next you hit the gym. This heavy lifting will promote your strength and hypertrophy simultaneously.5<\/a><\/sup> Lopez, Pedro et al. \u201cResistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis<\/a>.\u201d Medicine and science in sports and exercise vol. 53,6 (2021): 1206-1216. doi:10.1249\/MSS.0000000000002585<\/span><\/p>\n\n\n\n

Alternate-day training is also sustainable in the long term as it prevents burnout and keeps motivation high by avoiding daily physical strain.<\/p>\n\n\n\n

So, whether you’re a skinny guy lifting to gain mass or an experienced lifter with a developed physique, the alternate-day training plan will help you build and maintain an aesthetic physique.<\/p>\n\n\n\n

Download The Program PDF<\/strong><\/h2>\n\n\n\n
Alternate Day Strength Training Plan<\/a>Download<\/a><\/div>\n\n\n\n


You can replace some exercises with the ones that you can do with the right form. Rest duration between sets and rep-set approach is also flexible, so make necessary changes and start training.<\/p>\n

References<\/h3>